April Sets
Lactate Set scy
5x through:
- 1 x 50 From side of the pool ALL OUT (21.5s avg.) on 3:00
- 1 x 75 From side of the pool ALL OUT (35.5s avg.) on 6:00
Lactate Set scy & lcm
- 3 x 200 Yards, Push Desc to all out (1:50, 1:47, 1:42) on 7:00
- 3 x 50’s Meters from a dive ALL OUT (23.5, 23.6, 23.8) on 6:00
- 3 x 20’s Meters from a push ALL OUT (9.00, 8.80, 8.88) on 4:00
Speed Swim/Kick Set scy
- 4 x 75 Swim fast on 1:20
- 1 x 50 Kick ALL OUT Swim fast on :40
- 1 x 25 Kick ALL OUT underwater on :40
- 1 x 125 Flop/drill/swim easy
- 3 x 75 Swim fast on 1:30
- 1 x 50 Kick ALL OUT Swim fast on :40
- 1 x 25 Kick ALL OUT underwater on :40
- 1 x 125 Flop/drill/swim easy
- 2 x 75 Swim fast on 1:30
- 1 x 50 Kick ALL OUT Swim fast on :40
- 1 x 25 Kick ALL OUT underwater on :40
- 1 x 125 Flop/drill/swim easy
- 1 x 75 Swim fast on 1:30
- 1 x 50 Kick ALL OUT Swim fast on :40
- 1 x 25 Kick ALL OUT underwater on :40
- 1 x 125 Flop/drill/swim easy
Critical Speed Set lmc *favorite of the month*
3x through:
- 1 x 50 (40 meters all out) on 1:40
- 1 x 50 (40 meters all out) on 1:40
- 1 x 50 (20 meters all out) on 1:40
- 1 x 200 easy
- 1 x 50 (30 meters all out) on 1:40
- 1 x 50 (40 meters all out) on 1:40
- 1 x 50 (30 meters all out) on 1:40
- 1 x 200 easy
- 1 x 50 (20 meters all out) on 1:40
- 1 x 50 (30 meters all out) on 1:40
- 1 x 50 (30 meters all out) on 1:40
- 1 x 50 (20 meters all out) on 1:40
- 1 x 200 easy
Kick/Swim Power Set scy
3x through:
- 2 x 50 kick with parachute on 1:10
- 2 x 100 kick build in body line on 2:00
- 2 x 50 race kicking with slow arms on :50
3x through:
- 2x 50 swim with parachute fast on :50
- 2x 100 Negative split on 1:30
- 2x 50 swim with parachute fast on :50
- 1x 200 Negative split swim on 3:00
Looking to start twice a week lcm workouts, so will give a modification of your favorite set a try. I’ll probably post later how it goes. Thanks for posting these.
This looks very nice! I´ll try it next week and then comment on it, but looks hard! Thanks for posting!
Are you the Q suit guy? If so, I love your commercials on youtube…
This is great, thanks heaps for posting it
Thank You for sharing your workouts and other training issues on your blog.
As part of flight crew I can not always swim with the team due to my flying schedule. This site helps me to pick and choose (modify) what I need to do and/or concentrate on. Again, Thank You
Your welcome! If you want even more practices that I do take a look at swimelbers blog. A link to his site is on the right side of my home page. He also trains with me and does a good job posting every practice we do.
Thank You Nick. A lot of great information on his site as well as Russel Payne’s blog which appears to be the newest addition.
GOOD LUCK at ULTRASWIM!!
Thank you!!
Hey Nick, on the critical speed set, I did the whole thing and like i said on twitter, it killed me. But I guess if I wanted to work on more of a cardio set, could I tone down the repeats and lower the times per 50? I would love to do just speed work for every practice but that just doesn’t seem too beneficial to break through where i’m at.
Sam,
I would not suggest to do this set with adjustments to make it more of a cardio set. You will need longer distances more than a bunch of 50s. If you want to work on speed but not fatigue as much I would make changes like you suggested, drop a round or two and changing the times.
If you want more cardio work you need something longer. You need a set with longer distances like 100s and 150s. Do something like 6 x 100 (75 swim, 25 kick at HR 140-150) and then 4 x 150 (75 swim, 50 kick, 25 build swim at HR 140-150) and have rest no more than 20-30 seconds. that’s more of a cardio/aerobic set.
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